Single-Arm Cable Lat Pulldown
Why it matters
The Lat Pulldown builds strength and size in your latissimus dorsi, biceps and upper back. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
- Set your grip and start from a full hang or fully stretched position.
- Set your shoulders down away from your ears before the first rep.
- Drive your elbows down toward your hips.
- Pull until your chest reaches your hands.
- Lower under control back to a full stretch.
- Complete all your reps on one side, then repeat with the other, matching the reps on your weaker side.
Coaching cues
- Drive your elbows down toward your hips to lead the pull.
- Pull your chest up to your hands rather than leading with your chin.
- Start every rep from a full stretch at the top.
- Drive your elbows down and back to pull from your lats.
- Keep steady tension on the cable through the whole range, including the return.
Watch out for
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Kipping or swinging to complete the rep.
Swinging uses momentum instead of your back and arms, so the pull does less.
Instead Pull from a dead hang and keep your body quiet.
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Stopping the pull the moment your chin clears your hands.
Stopping at the chin trains a shorter range and less of your back.
Instead Pull until your collarbone or chest reaches your hands.
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Failing to reach a full stretch between reps.
Without the full stretch you train a shorter range and build less.
Instead Let your arms straighten fully and your shoulder blades rise at the top.
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Letting the cable yank your arm back at the end of the rep.
Giving in to the cable skips the lowering phase, cutting the work in half.
Instead Control the return against the cable tension rather than giving in to it.
The detail
- Tempo
- Pull with intent, then lower for about two to three counts.
- Breathing
- Exhale as you pull up, breathe in as you lower under control.
- Range of motion
- Travel from a full hang to your hands at your chest every rep. Take the latissimus dorsi through its full working range each rep.
- Setting up
- Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
- If you are new to it
- Use assistance or a resistance band to complete full-range reps.
- Once it is easy
- Add a pause at the top with your chest to your hands before lowering.